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Use This in Your Triathlon Training…


The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.

How To Use Tabata For Triathlon Training

You will want to do the same exercises you will do during your triathlon during your Tabata workout.

Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.

Running

Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.

Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.

You need to be using all your physical capacity, straining all your muscles.

When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.

For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.

It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.

That’s Tabata. The work is intense, but, the rewards are great.

Swimming

You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.

For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.

Then twenty more seconds of water fury unleashed.

8 rounds, 240 seconds total.

Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.

Biking

Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.

Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.

You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.

You should be pretty much dead when it’s done.

The Rewards

The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.

One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.

There’s your Tabata workout for triathlon training. Now get to training!

Zumba Versus Tabata


There are two names going around the exercise world these days, Zumba and Tabata. Both of them can give you results, though they seem in some ways, opposite poles of the fitness spectrum, cold screaming intensity from Japan versus warm Caribbean dancing, they actually work your body in some of the same ways.

Which one is for you will depend more on your goals and on your personality than anything else. Of course, you can always do both. Do Tabata three days a week and Zumba two days a week, or the other way around. They’re so extremely different they make for a good change off routine.

Zumba will take you at least an hour, and to have the full fun effect, you’ll need to enroll in a Zumba class or dance party, as some call it. You’ll get to mix it up with people of all ages, physical shape, and backgrounds, and even learn a variety of aerobic dance moves that put to catchy Caribbean music, will give you a workout before you’re even aware you’re working.

At the same time, if you do really put yourself out there, you’ll have no problem working up a sweat during your Zumba session and at the same time burn lots and lots of calories.

Tabata workouts can be done in classes at the gym or at home with no equipment, other than a stopwatch. Tabata is an extremely high intensity physical training program. You bring yourself to your own personal ultimate level of exertion for twenty seconds, let it drop for ten seconds, and bring it back up for another twenty eight times over.

A Tabata routine only takes four minutes total. Keep in mind, though, Tabata routine can be much harder than a Zumba session just because of that absolute maximum intensity that is required. You have to push yourself, really push yourself, for it to be a true Tabata.

If you can really push yourself to your limits and you can be disciplined enough to do your Tabata routine daily, or four times a week, research has shown that Tabata style high intensity interval training can give decidedly better results than even an hour steady-state training program like Zumba.

However, that doesn’t mean you should write your Zumba off. The plus side of Zumba is the motivation it offers. It’s not hard to make yourself do; you may even be looking forward to your Zumba dance sessions all day. Tabata, on the other hand, requires motivation from within.

So if you have a hard time pushing yourself to do exercise at all, signing up for that Zumba dance session is a really good idea and an important step toward a healthier future. If you’re the sort who can beat your body into doing almost anything, and if you’re serious about being as fit as you can be, try Tabata.

It’s four minutes, after all. How bad can four minutes be?

As you’re lying on the ground dying after your routine is over, you’ll have the satisfaction of knowing you did it and you trained like a world class Olympic champion.

Incorporating Zumba With Tabata

On the flip side, why should you choose? You don’t have to. Tabata is only recommended to be done 3 or 4 times a week max. So you can easily do Zumba on the other days. This will make sure that you have the optimal amount of exercise and that you are not doing a very intensive workout every single day.

So go for it! All you have to lose is fat, and the risk of heart disease!

Understanding the true Tabata


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It is a fact that Tabata can deliver unbelievable results with no time expenditure. Is it really true, and is it something a beginner can do?

Well, yes, and yes, but, there’s something about it you need to know. Nothing in life is free. While Tabata may be the shortest of all exercise regimes—who can beat 4 minutes?

That 4 minutes may well be the longest 4 minutes of your life. If you do it right, it’ll be a 9 on the Richter scale.

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Think you’re made of stiffer stuff? Izumi Tabata, the founder of the method, first tried it out on world class athletes, and it was really hard for them. He published it because it was so evidently a superior method of getting results, but, he didn’t expect many people to be interested in it. He knew most of us are not masochists, and he knew his workout was one only a masochist would enjoy.

One thing he misestimated—the selling power of quick, and the strong desire many hold to have strong, healthy bodies we can be proud of.

Now thousands of people use what they call the Tabata method. They don’t all get the promised results, but, that’s only because they aren’t doing it right.

A Tabata workout is never supposed to be easy, even for those who are in elite shape.

Many get this part wrong, and confuse it with the typical HIIT intervals, and so the concern is that people aren’t using the Tabata protocol correctly when the 20 second intense interval moves are too slow to bring on EPOC and the ideal anaerobic state.

This typically occurs when the moves are too complicated, or do not engage enough muscle groups to deliver the intensity required.

Remember this concept and you will never be limited in your tabata protocols.

Thanks for reading!

Jeremy

10 reasons to get you great results in less than 20 minutes


Happy Tabata Tuesday!

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I want to give you the best concepts to help you achieve your fitness goals without any additional cost, time but maximum effort within 20 minutes. Below are 10 of the best Tabata practices to springboard your success.

10 Tabata Best Practices

To get the most out of your intense and highly effective workouts, here are some tips and guidelines to follow:

  1. As part of the original protocol a 10 minute warm up and 5 minute cool down is highly recommended.
  2. Use full body exercises that engage many muscle groups.
  3. Feel free to use free weights, bodyweight, weighted vests or ankle weights as this will increase intensity.
  4. Go all out in the 20 second intense intervals, never slow down, and push yourself to the limits.
  5. Except to be gasping for breath, literally gasping, this is where you want to be.
  6. Make every attempt to find your breath in the 10 seconds of rest, good luck.
  7. Cool down for at least 5 minutes.
  8. Prepare to get really sweaty.
  9. Don’t give up if the first, second or third time you do a Tabata routine you feel like you want to die or throw up or you can’t finish. This is typical.
  10. Don’t give up if the fourth, fifth or sixth time you think you can’t do this ever again. You can, you will, you should.

I hope this provides some clarity for you to focus on accomplishing your goals. If you need some additional direction or want clarity about how to defeat your fitness “pleateau”, contact me here for a free strategy consultation.

Yours In Success,

Jeremy LaRochester

Tabata for muscle toning


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Happy Tabata Tuesday!

Well-formed, well-toned muscles are a dream for many of us and they may sometimes seem a dream that’s out of our reach.

Who can afford a membership to the gym and three hours a day to work on muscle toning? Not me, that’s for sure.

Most of us have schedules that are already far too full, and even if a gym membership was free, and it’s anything but, is there much chance we’d be able to get in those doors more than once a week, and then for longer than an hour? Not really. Not when we have work, and family responsibilities.

But you don’t need a gym to tone your muscles, and surprise! You don’t even need time. All you need is gumption, dedication, and the ability to push yourself even when it hurts.

Tabata training is a wonderful way to sculpt those muscles into the form you want them to have. Because this exercise protocol maximizes the stimulation your muscular system gets during your workout, it offers extremely good results for muscle toning.

Choose a bodyweight exercise that targets the muscles you’d like to tone. Practice it till you can do it well, and then incorporate it into a nothing-held-back extreme Tabata routine.

Suppose you want to tone the muscles in your buttocks and legs. Jump squats would be a perfect choice for this. To do them, start in a standing position, and then let yourself down into a full squat. Jump up from this position to standing- and higher still, bounce back down and sit down again into your squat.

If you’re doing jump squats for your Tabata routine you’re going to need to do them really, really fast. Like, faster than you’ve probably ever jumped before. So start off now by practicing some jump squats at a more everyday pace. You won’t be ready to do Tabata till you can do these smoothly.

Ready now?

Okay, put your stopwatch somewhere you can see it, or turn on the free Tabata app you’ve got installed on your smartphone. Then—go! For twenty seconds, you need to do as many of these jump squats as is physically possible.

No pausing to catch your breath, no slowing down to make it a little easy for yourself. As soon as you’re down, jump up again as if you touched hot coals.

As soon as you’re up, squat back down.

Twenty seconds in, you get a break for ten seconds, so rest and catch your breath. Then go at it again as if they turned the heat up. No slacking. Up and down, up and down, up and down, faster, faster, faster–no, no catching a breath—faster, faster—till the twenty second dong goes off again and you’ve got another ten minutes for you muscles to catch rest and for you to catch your breath.

For a Tabata muscle-toning workout you’re going to have to do eight rounds of 20 seconds each—twenty seconds at your absolute maximum speed and intensity, ten seconds at rest.

When you’re done you may throw up. You may collapse on the floor. That’s okay. That’s what happens when we push ourselves.

But it was only four minutes. You survived it. And if you do it tomorrow, and the day after that, and the day after that—four days a week—you will be well on your way to having those well-toned muscles you always dreamed about.

Versatility

Tabata is very versatile so you can literally choose to sculpt any muscle area of the body, including the abs, butt, legs, back and even chest.

One of the important things to remember about Tabata is that its purpose is to increase anaerobic capacity and overall cardiovascular conditioning, this, is why the 20 second intervals are so intense. And, one of the best ways to do this is to use moves that engage most or all major muscle groups, such as, the case with burpees, lunge jumps and medicine ball slams.

The use of all major muscle groups are intense in nature and so they easily facilitate the anaerobic state, and because the work is so intense it is one of the fastest ways to build lean muscle tone.

I am working on a manual to help you incorporate a solid workout routine at home and on the road when you travel to keep you engaged, fit and ready to dominate everyday of your life! This is a pretty exciting project for me and I can’t wait for it to be done so I can share it with you.

That’s it for today, so if you haven’t done your tabata….what are you waiting for?

To Your Success,

Jeremy

I almost did it…


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So, this past weekend was just about the end of me.

It started on Wednesday that things just were not in sync. For all of my efforts of meeting with an executive within the Victory Nutrition organization, to some things happening with my kids at their school, nothing seemed to be going right.

During this stretch, my business was going through a bit of a lull and processes just seemed off. I was quite frustrated with…well everything! It is the first time in a very long time that I just felt like I wasn’t in control. The negative thoughts started to roll in – they saw an opening. My primal underman first asked: “What are you doing this for? Why fight and struggle to educated people? If they don’t get it, it’s their fault. You’ve paid your dues, understand and can go further without dead weight and a heavy burden…forget them!”

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Speaking frankly – this depressed the shit out of me! Yes me….depressed. Think I’m lying? How many tweets did you see from me Thursday thru Sunday? Facebook posts? My Webcast had to be cancelled on Thursday. I was in the toilet as far as my motive and conviction to continue on this road that I have been on for the better part of 6 years. So I did what some with less insight to these bigger questions do….I crawled up into my bed and watched tv. Yep…..me and the bed and blu ray high definition!

There I stayed with the exception of picking my kids up from school and those chores that are required. Short of that, I wasn’t much use to anyone let alone myself.

Saturday, my mood was actually slightly better but not much. I spent the bulk of the day trying to figure out what I was going to do with the rest of my life. Yes, you read that right, I had subconsciously already decided to move on. My paradigm had completely switched just like that!

Then I began to think about how I got started in fitness. Ordering my grappling mats and dummies from Combat sports International for my home gym. Training endless hours and believing in myself when nobody else did. Reading up on foods and exercises that provided the best results. Requesting a personal trainers certification manual from the National Federation of Professional Trainers (NFPT) and International Fitness Association (IFA) – I ended up getting certified through both associations. Understanding that my purpose wasn’t so much about mixed martial arts, but more about helping others understand their potential. My jiu jitsu training suffered many years because my focus was on my personal training and nutrition certification and starting a fitness business. Then I had the notion to open my own gym…

1827957379562 I didn’t have a babysitter when I started my first fitness studio, so my daughter would sleep on my grappling dummy “Renzo.” My son would be asleep in a hammock chair.

1827959899625my jiu jitsu mats for when I didn’t have any clients so I could train. Introduced my kids to the thing I love just as much as them!

By Saturday evening I understood how badly I allowed myself to get, but also how freakin strong I was mentally! I started out on a quest to help others with their fitness, nutrition and the conditioning of their minds to withstand anything that wasn’t in alignment with their dreams and goals. Now the question was: “What’s my next move?”

So enter Sunday, a day devoted to the LaRochester men, my son and I. What do you know, he wants to watch Transformers – wow big surprise! I get him off Power Rangers and now addicted to Transformers! – Talk about can’t catch a break! Well, in one of the movies, there is a point where the character “Sam” has to revive Optimus Prime with the matrix of leadership. It is his will and belief in the “ideal” that somehow all will be done because he won’t quit until Optimus is revived! That was the spark or thing to snap me all the way back. See, when I write posts to you, it’s not that I am superhuman…I have my days and moments as well. It is always how you recover and gain clarity on the things that will truly define you by pushing you further to accomplish and persevere or bury you where you stand.

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I want you to know that if I can look within myself and understand that my “feelings” almost caused me to make a huge mistake, you could be doing the same in your life as well. Take your time and get clear on why you would continue to do – or not do something. Be sure that it is rational and not emotional…there is a huge difference. Keep your feelings on the surface and make an informed decision about your life’s work. These are the times to know what you are made of and what your contribution to society is. If you have a quality let it define you…whatever it is. I almost quit on my quality of devotion to helping others because of my feelings. Be thankful for a strong mind to keep you in the game even when you have one foot out. I am deeply thankful today.

Thank you for reading. Have a great week!

Jeremy

Get to your goal weight and stay there


Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.

To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.

Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.

If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!

When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.

When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.

Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.

It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.

A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.

These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.

If you have any questions, feel free to email me at larochesterfitconsults@gmail.com

Yours In Success,
Jeremy LaRochester

3 months into 2015….you need to change


Hi, I hope you are doing great today! So the day has come for me to talk to those that refuse to listen to family and friends, doctors and even themselves! Yes, the inner voice that says you need to change your eating habits. Well, I think I am going to piggyback your inner voice today and hop on my soapbox because this is important and nobody else is going to tell you like this:

You need to stop drinking regular & diet sodas. If you replaced a 20oz bottle of soda with water daily… You would easily lose up to 35 pounds in one year
* Replace coffee with a natural fat burner like Green Tea because coffee increases stress & stress leads to fat gain and… Coffee does suppress appetite, however it increases your cravings so beware once it is time to eat!
* You can drink the natural Green Tea fat burner, lose more weight, and still get your caffeine fix for the day
* Cut down on or try to stop drinking alcohol. (Please limit negative responses to two sentences! Lol) Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily
* AVOID the grocery store snack aisle – Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you’ll stay addicted to them (even after you gained lots of weight eating their snacks)

FACT –    The companies don’t care if you gain weight because of their snack products as long as they make their money off YOU and if you’re addicted to snacks!
* You need to make a strong effort to cut down on your salt & sugar intake because it will cause you to gain water weight making you look fatter
* Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter
* Read food labels and avoid anything that has sugar as it’s main source of carbs or has corn syrup & hydrogenated oils as ingredients
* Don’t be fooled by the term “Multigrain” since it’s just a fancy word for processed carbs and choose “Whole Grain” products only.

This post will certainly raise some hairs with some, but I promise that all of the statements above will benefit you and your health in the long run versus the short term, feel good, high blood pressure and blood sugar foods you are currently ingesting!

Thanks for Reading!

Six Steps To Positive Self Image


A positive self image is one that we should all strive for. This is when you know yourself and who you are. You have a very true perception of your size, shape, and weight. You see yourself as you are in the present. You accept yourself, even though you may be overweight. You believe in yourself and love yourself while still striving for something better. When you have a positive self image, no time is spent obsessing about food, weight, calories, exercise, etc. You are proud of who you are and feel comfortable in your own body.

Many people that suffer from binge eating disorder do not have positive self or body images. Instead, they have very distorted images of how they see themselves. Here are six ways to create a positive self image for yourself.

1. Create a list of people that you admire. Write down why you admire each person. As you are writing the characteristics you like, take notice of what you are writing down.

For example, let’s say that you have a high regard for Donald Trump. Your list might include his ability to bounce back from near bankruptcy to reclaiming billionaire status, his willingness to support what he believes in, and his strong character that went for success no matter what background he came from. You do not admire “The Donald” because of his looks or hair for that matter; you admire him for the difference that he has commanded in the world. For his contribution to society. How he has touched and changed so many lives.

2. Remember a time in your life when you felt great about yourself.

Travel back in your life to a time when you were happy with your body. Maybe this was high school or college. Whatever the time, just close your eyes and remember how you felt. Let these good feelings radiate within you.

3. Write down what you like about yourself now.

Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc. The key here is to focus on the likes of yourself instead of the many dislikes. Start appreciating what you do like about yourself. This will make you feel better overall.

4. Notice how you carry yourself when you walk.

Do you walk with your head down looking at the ground? Do you slump your shoulders? Perk up! Start walking and making eye contact with people. Hold your head up high. Walk with your shoulders held back.

5. Start exercising.

If you haven’t exercised in a while, start off slow. Go for a walk outside on a nice day. If you are used to exercising, keep it up and change up your routine so that you don’t get bored. When you exercise you begin to feel good about yourself, even if it is for 15 minutes. Start off slow and work your way up.

6. Hang out with positive people.

Take a look at the people closest to you. Are they positive or negative people? Chances are if they are negative this attitude will reflect on you and your attitude. Try to limit your time with any negativity as this will only make you feel bad about yourself. You will focus on the things that you do not like about yourself.

Start feeling good about yourself and learn to accept yourself. Little by little you will notice changes that have occurred. Learn to be on your side instead of always being against yourself. Put your shoulders back and quit thinking about what you’re not. Love the person you are and the person that you are becoming.

Take action on the steps above and see how great you can make yourself!

Yours In Success,

Jeremy LaRochester

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Tabata Tuesday – Intense Workouts For The Abs And Core


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Happy Tabata Tuesday!

The core is one of our biggest assets in stability, balance and it provides a plethora of health benefits. It is important to exercise the core and maintain it at optimal levels.

It is one thing to sweat and lose weight, but, sculpting ab muscles, and strengthening the abs and core requires specific exercises that need to be done on a consistent basis.

Below are some of the best workouts that primarily target these areas.

For best results, you can combine them with high-intensity interval training programs, like HIIT or Tabata for a huge boost in fat burning that will help to reveal those gorgeous muscles that you and these exercise create.

Feet Elevated Russian Twist

This workout involves a rotational exercise that helps strengthen your abdominal muscles, particularly the obliques. It also helps strengthen the hips and the lower back muscles.

Steps:

1. Sit on the floor.
2. Bend your knees, keeping your feet flat on the floor.
3. Lift your feet a few inches from the floor and hold them as you move.
4. With your palms together, position your arms straight in front of your chest, leaning back at a 45-degree angle.
5. Rotate your torso to the left and to the right.

Medicine Ball Leg Raises

This mild, aerobic exercise is ideal for building core strength and toning up the abdominal muscles, particularly the muscles in the lower region. You can perform the exercise two to three days a week.

Steps:

1. Lie down on the floor, with your face up.
2.  With a medicine ball in both hands, stretch your arms behind your head.
3. Exhale and crunch upwards, raising your arms and legs together above your stomach.
4. Position the medicine ball slowly in between your feet and move your body back to the starting position, leaving your legs raised several inches above the ground.
5. Crunch back up to grab the ball from between your feet.
6. Repeat until you have completed the sets required for your routine.

Press Sit-Ups

An extremely challenging exercise, press sit-ups combine bench presses and sit-ups into one intense activity, and when done correctly, results in stronger arms, chest, shoulders, and firmer abs. For this workout, you will need a barbell and a decline bench.

Steps:

1. Do some dynamic stretches and warm up for about five to ten minutes of light, aerobic exercise.
2. On a decline bench, lie facing up with your knees at the top bend and your ankles secured behind the ankle pads.
3. With an overhand grip, hold a barbell, allowing the weight to rest on your upper chest while your hands are spread wide apart.
4. Inhale and tighten your core muscles while you move to a sitting position.
5. Exhale and raise the barbell straight over your head, making sure your arms are well extended above your head and your upper body perpendicular to the floor.
6. Inhale as you return the barbell to your chest and lower yourself back to the starting position.

Reverse Crunches

Crunches are one of the most common exercises for the abs and core. The reverse crunch, in particular targets the rectus abdominis muscle. To perform this exercise effectively, lift your hips only a few inches from the floor and avoid swinging the legs while raising the hips.

Steps:

1. Lie on the floor with your palms down.
2. Bend your knees towards your chest on a 90-degree angle with your feet held together.
3. Lift your hips off the floor, crunching them inwards while you contract your abs. Point your legs up towards the ceiling.
4. Lower your legs slowly until your feet are flat on the floor.

General Side Plank

This exercise is ideal for beginners and doesn’t require any special equipment. It improves stability of the spine and strengthen the core muscles, specifically the obliques.

Steps:

1. Lie on your one side with your legs fully extended.
2. Prop your body up using your elbow and forearm, your elbows positioned under your shoulder.
3. Contract your abs and raise your hips so that your body forms a straight line from your shoulders to ankles.
4. Breathe deeply while holding yourself in this position for a few seconds.
5. Turn around and repeat on the other side.

Now Go Work Those Abs!

Yours In Success,

Jeremy LaRochester

Jeremy.larochester@gmail.com

904-497-4497

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